Bingo Wing Busting for Brides

The Ultimate Guide To Slimmer, Toned Arms

 

“How do I make the backs of my arms smaller and more toned?”

“What exercises should I do to tone my arms?”

“Why am I losing weight from certain parts of my body but not my arms?”

These are 3 questions I get asked vary regularly about a very specific body part that most Brides find they want to improve before their wedding day.

So if you want to lose weight for your wedding, how do you go about targeting weight loss from your arms?

Today, I am going to show you!

Let’s start by understanding why you store fat in that area in the first place.

Why do I store fat around my arms?

There are three main reasons…

1 You don’t stimulate this area of your body often enough.

2 You may have slightly higher Oestrogen levels.

3 You are storing toxins in this area of your body.

The 1st point essentially means that you aren’t exercising this area of your body enough meaning that it has essentially become redundant.

One of the keys to targeted weight loss in certain body parts is to ensure that body part is used frequently to ensure a good oxygen supply, which increases fat metabolism (burning).

The 2nd and 3rd points are in relation to your current/past nutrition.

What you eat can massively impact how you store fat in certain areas of your body, and your arms are no different.

In order to create slimmer, toned arms for your wedding day we need to ensure we flush the area of excess toxins and aim to lower your Estrogen levels through the food you eat.

*Side Note*

When I talk about lowering Oestrogen I am referring to a certain type of estrogen that enters our bodies from our environment and mimics natural estrogens in the body. This form of estrogen is actually classed as a toxin and can cause unwanted fat storage and other issues such as cellulite.

What to eat for slimmer arms

I am going to make this really simple for you.

There are 3 key things to include in your diet to give you the best chance of toning your arms…

1 Natural Foods – Single ingredient, unprocessed foods.

2 Lots of greens – Spinach, kale and broccoli are all excellent choice. You can also use greens drinks.

3 Water – Drink at least 2L of water a day to flush excess toxins from your system.

Your diet should consist of really natural foods and should be low in foods that contain a lot of toxins, such as….

  • Alcohol
  • Sweets, cakes, biscuits…and anything else high in sugar
  • Ready meals
  • Takeaways

You may also need to limit your intake of caffeine and dairy products as these can often contain a lot of toxins and many people have poor tolerance levels to them without even being aware of it!

What exercises to perform for toned arms

Again, I am going to make this really simple for you.

To tone the upper part of your arms we need to do exercises that encourage use to really squeeze that particular muscle group. In this case it’s the Triceps.

For this particular muscle group, upper body ‘pushing’ movements are the best.

And the great thing about these are that they can be performed with very little, or even no, equipment.

Bingo Wing Exercises

 

 

Complete 15-20 reps of each exercise and then allow 2-3 minutes rest. Repeat the cycle 2-3 times.

Exercise 1 Bodyweight Dips

These can be performed anywhere and are very simple to do. Using a step or a bench, allow your body to slowly lower towards the ground, aiming to get as low as possible. Once at the bottom of the movement, push through your arms back to the top of the movement and aim to ‘squeeze’ in the back of your arms.

Exercise 2 Kneeling Push Ups

On you knees, place your hands shoulder-width apart. Make sure your hips are forwards of your hips before you start to lower yourself towards the ground. Ensure the ‘lowering’ portion of the exercise is controlled and aim to get as low as you can. Once at the bottom of the movement, push through your arms back to the top of the movement and aim to ‘squeeze’ in the back of your arms.

Exercise 3 Overhead Triceps Extension

Use a chair, ball or bench to sit on in an upright position. Using a dumbbell, or anything with some weight to it, place your hands directly above your head holding the weight. Slowly lower your hands behind your head, keeping your elbows up and your posture upright. Aim to lower the weight slowly and controlled as far as you can. Once at the bottom of the movement, push through your arms back to the top of the movement and aim to ‘squeeze’ in the back of your arms.

*Side Note*

You will notice each exercise description finishes with the line…”Once at the bottom of the movement, push through your arms back to the top of the movement and aim to ‘squeeze’ in the back of your arms.”

This is important because the act of ‘squeezing’ a muscle whilst using it is what helps increase muscle tone and definition.

…And there you have it!

The ultimate guide to slimmer, toned arms.

If you have enjoyed this post then please make sure you scroll to the bottom and hit ‘share’ when the pop-up box appears. If we get enough shares and likes on this post we will upload a video of the 3 exercises in action with one of the Brides we have trained.

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Matt

Author: Matt

I help busy Brides feel comfortable and confident in front of the camera on their Wedding Day.

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  1. Hips And Thighs That Catch The Eyes - Bride Snap - […] In our last post we showed revealed our Ultimate Guide To Slimmer Toned Arms. […]
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